The Fuse (Southview HS)
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Date/Time
Date(s) - 10/06/2019
6:00 am - 6:45 am
The Q:
Sipe and Nails
Location
Southview High School
Categories
Typical routine: warm-up with Merkins, stretching, side-straddle-hops, etc. Then proceed to the track and/or field for running mixed with strength training. Finish off with the C.O.P (circle of pain) for merkins, planks, ab work, supermans, etc.
SImmons Sessions
Began with 5 core principles of F3
Always free, open to all men, held outside rain or shine, peer led, end in the COT.
4 Pax members no FNGs
Tupac, Gap, Mary Lou, Simmons
Q: Simmons
4 stations set up around the track, completing one exercise and jogging to the next station.
Station 1
1) Merkins # 60
2) Diamond merkins # 45
3) Dog leg Merkins # 30
4) Staggered hand merkins # 30
Station 2
1) Squats # 75
2) Lunges # 60
3) Side lying abduction 25/leg
4) Jump Squats # 50
Station 3
1) Budda crunches # 75
2) Leg Throws # 30
3) Supermans hold 75 count/30s rest/75 count
4) Planks
a. 1 minute/1 minute left/1 minute right
Station # 4
1) Calf raises 50/calf
2) Step ups 30/leg on a bench.
3) Dips # 30
4) Hand walk on bench
We stuck together as a group for each station and competed the circuit
Ended with COT and prayer requests including prayer for family unity/putting others before self.
Honored to lead this group of men. Challenged to get stronger physically and focus on 3rd F.